Calistenics Exercise Plan for Beginners

Calisthenics exercise is a group of exercises that are made up of simple movements. These movements do not involve any special equipment or weights and only use body weight for the resistance. These exercises are done to increase body strength and to improve flexibility.

These exercises can be done by anyone of any fitness level, even beginners. Beginners may benefit the most because of not needing any additional equipment to do these exercises. By taking a few of the basic exercises that are the make up of calisthenics, a beginner can get a good workout and build their body strength.

1.  Lunges

Lunges are a great exercise to work out the legs. These can be done anywhere to include a fancy gym, your living room at home or your desk at work. To begin, stand as you would normally with your hands on your hips. Take a large step forward keeping the back foot in place. Bend down until your front knee is in a 90-degree position. Keep the toes of back foot on the ground and bring the knee close to the ground but do not touch. Lift yourself back up and return to the starting position.  Repeat this same movement but on the other foot.

2.  Sit-Ups

Sit-ups are an excellent exercise to work on the abdominal muscles.  Begin with your back on the floor with your hands behind your head. Bend your knees and keep your feet flat on the floor. Lift yourself up to bring your shoulders to your knees. Keep the abdominal muscles contracted through the entire motion.  Go up slowly as far as you can, and then slowly lower yourself back to the starting position. Going up and then back down is considered one full sit-up.

3. Squats

Squats are an exercise that works wonders on the hips, thighs and the buttocks. Stand with your feet shoulder width apart and your hands at your sides. Slowly lower yourself as if you were going to sit on a chair. Keep your knees in line with your feet. It is fine to bend your arms as you are going down as a way to support yourself.  Slowly raise yourself back up to the starting position. One trip down and back up is considered one squat.

4. Push-Ups

Push-ups are an exercise done to work the chest, abdominals, biceps and triceps. Position yourself prone with your hands shoulder width apart on the floor. Your legs are out straight with your toes curled on the floor. Lower yourself down to the position where your elbows are bent at a 90-degree angle. Raise yourself back up to the starting position. Keep your back flat and straight. One time up and down is considered one push-up.

These exercises can be done by any beginner. Follow the exercises in this order starting with doing 15 of each. Do 15 lunges and then move to sit-ups. Do 15 of those and move on down the list. Repeat the list 2 more times to get a full body workout.  If doing sets of 15 is too much for you, keep at it until you are able to do the full 15. If it is not giving you a workout like you would want, increase the number by 5 to get more out of your workout. Be sure to drink plenty of water, and you will see results in no time.


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